for the high school season. damon martin vern gambetta dan pfaff mike young mike smith dennis...
Post on 19-Dec-2015
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Creative Workout IdeasFor the High School Season
Ideas Damon Martin
Vern Gambetta
Dan Pfaff
Mike Young
Mike Smith
Dennis Kline
Cliff Rovelto
Dennis Weber
Steve Magness
Frans Bosch
Jay Johnson
Joe Vigil
“Adapt what is useful, reject what is useless, and add what is specifically
your own.”
Time~ 3 months
“A lot of Athletes” or “Very Few Athletes”
Athletes have different abilities ◦ Slow Twitch (ST) Fast Twitch (FT)
Athletes Psyche “Likes and Dislikes”
Multi Sport Athletes
Problems???
Time ~ 3months
Survival of the fittest!!!!!!
100 mile weeks all up hill!
Charles Darwin “Strong Survive”
Herbert Spencer 1867 Principles of Biology◦ “Fittest” as in “Most fitting” or “Most Suitable”
“The one who best adapts to their environment, is the one who survives.”
“Survival of the Fittest”
“The one who best adapts to their training, is the one
who succeeds.”
Adaptation
Easy runs (6-8 Hrs)
Tempo/Traditional VO2 (24-30 hrs)
Short Sprints Sets (30- 40 hrs)
Extensive Anaerobic Training (36- 48 hrs)◦ Ex. 15-20 x 200m @ 75% with 1 min recovery
Intensive Anaerobic Training (40-60 hrs)◦ Ex. 3x 400m @ 90 % with 6-8 min rec.
Intensive Strength Training (48- 72 hrs)
Super-Compensation (Hours)
K.I.S.S.
Mon Tues Wed Thurs Friday Saturday
Sunday
Warm up6x 10 sec hill sprintCom. Rec
20 min run
WU JogTempo runCD jog
Easy run
Prog.Intervals(AerobicPower)
Easy Run
CC Meet Easy Run
Competition Week
Speed Kills 30m Max sprint and VO2 max
Predict PR’s with 97% accuracy
Speed Work improves the Central Nervous System (CNS)
Better Running Economy
Speed Work
CNS?
Boys 4A State Champ avg. 16:20
Pace per 100m ~ 19.5 sec
Boys 4A State Champion Team avg. 17:00
Pace per 100m ~ 20.5 sec 20.5 sec per 100m for 17 mins
Scenario
20.5 sec
CNS / Muscular System
Power
15 sec
13 sec
Cardiovascular System
Endurance
24 sec / 30 min
22 sec / 20 min
“USE BOTH PATHWAYS”
OH YEAH!!
Reps ◦ 6-12
Duration◦ 10 sec or less
Speed ◦ As fast as possible maintaining good form
Recovery◦ 2-4 mins
Hill Sprints
Volume ◦ 100m-600m
Distance ◦ 10m-100m
Speed ◦ As Fast as possible maintaining good form
Recovery◦ 1 min for every 10m ◦ Ex. 20m= 2 min, 30m=3 min, ….100m =8-10min
Flat Sprints
8-10 x 10m ◦ ~1 min rec
6-10 x 10 sec Hill Sprints (Safe)◦ 2-3 min rec
8 x 20m ◦ 2 min rec
6-8 x 30m ◦ 3 min rec
5x 80m ◦ 6-8 min
Speed Workouts
“Trying to find ways to make HARD WORK, ..easier”
Damon MartinAdams State College
17:00 5k Standard Tempo Runs (LT)
◦ 30min @ 6:30 20 min @ 5:50 Segmented Tempo Runs
◦ 3 x10min @ 6:20 2x10min @ 5:45 Rec 1-2 min “JOG”
Progressive Tempo◦ 20min(First 15min @ 5:55, Last 5 min @ 10k
pace) Tempo to Anaerobic Work
◦ 15 min @ 5:50 to 4x 300m Hill rep @ 5k effort
Tempo Runs
Jack Daniels “VDOT” Interval training
2-5 min runs or Standard VO2 workouts ◦ 3-4x Mile @ 5k w/ 2-3 min rec◦ 5-6x 1k @ 5k w/ 2 -3 min rec◦ 3-4x1k @ 3k w/ 3 min rec ◦ 4-6x 800m @ 3k w/ 2:30 min rec
VO2 max
Don’t Worry About time Spent at VO2
Instead Worry About “Adapting” your athletes to RACE PACE
USE Progression
VO2 max
3x (4x400m w/ 30 sec jog rec) @ 5k pace w/ 2-3 min rec
3x (3x600m w/ 45 sec jog rec) @ 5k pace w/ 2-3 min rec
3x (2x800m w/ 1 min jog rec) @ 5k pace w/ 2-3 min rec
5 x 1k @ 5k pace w/ 1:30 min rec
Progression
20.5 sec
CNS / Muscular System
Power
15 sec
13 sec
Cardiovascular System
Endurance
24 sec / 30 min
22 sec / 20 min
Mon Tues Wed Thurs Friday Saturday
Sunday
Warm up6x 10 sec hill sprintCom. Rec
20 min run
WU JogTempo runCD jog
Easy run
Prog.Intervals(AerobicPower)
Easy Run
CC Meet Easy Run
Competition Week
Time~ 3 months
“A lot of Athletes” or “Very Few Athletes”
Athletes have different abilities ◦ Slow Twitch (ST) Fast Twitch (FT)
Athletes Psyche “Likes and Dislikes”
Multi Sport Athletes
Problems???
“Use different pathways to find success for each
athlete!”
Strength
Speed
Work Capacity (Endurance)
Flexibility
Coordination
5 Biomotor Abilities
“Adapt what is useful, reject what is useless, and add what is specifically
your own.”
